>SS. why is this shit 3x5, squat-focused meme program still being shilled to beginners?

>SS
why is this shit 3x5, squat-focused meme program still being shilled to beginners?
It’s literally garbage even for a beginner routine, there’s way better programs for beginners out there and yet this board still seems to shill this garbage over other beginner programs

  1. 2 months ago
    Anonymous

    I don't think it is shilled much nowadays. You should have seen how bad it was 10 years ago with the SS/SL shilling on here and Reddit.

    • 2 months ago
      Anonymous

      Should be removed from the sticky

      • 2 months ago
        Anonymous

        The sticky should be removed from the sticky. Seriously lots of dead links and other problems.

        • 2 months ago
          Anonymous

          This lmao the sticky has been trash for a while. Fucking jannies not doing their job

        • 2 months ago
          Anonymous

          you volunteering to do a complete rewrite of the sticky for free, anon?
          if so then please submit on IRC when finished

    • 2 months ago
      Anonymous

      I remember, in 2012 I was literally an eighth grader who had just moved over to IST after using /b/ and even as a noob 14 year old I realized SS was bullshit within like a week and switched over to a split

      I thought the basic compound lifts were pretty good for like 3 months?

      It’s not the compounds that make this routine bad, it’s the way they’re programmed

      • 2 months ago
        Anonymous

        What would you do with all your knowledge if you had to start again?

        • 2 months ago
          Anonymous

          lol I would probably just do my current routine even though it’s not necessarily a beginner program. but what I would realistically recommend for those just starting out is PPL for beginners for those looking to get into bodybuilding and 5/3/1 for beginners for those looking to get into strength/powerlifting

        • 2 months ago
          Anonymous

          5/3/1, Greyskull or GZCLP are infinitely better than SS/SL

          • 2 months ago
            Anonymous

            can you elaborate for a dyel?

      • 2 months ago
        Anonymous

        Lmao same. I did 5x5s when I was in eighth and ninth grade and almost immediately switched to a PPL, and eventually a Reeves style full body split. Actually got jacked doing those, 5x5s is meme tier. And you deserve to stay small if you actually stay on it for more than a month.

        What would you do with all your knowledge if you had to start again?

        lol I would probably just do my current routine even though it’s not necessarily a beginner program. but what I would realistically recommend for those just starting out is PPL for beginners for those looking to get into bodybuilding and 5/3/1 for beginners for those looking to get into strength/powerlifting

        Based and correct. I personally would have increased my volume sooner and hopped on the arnold (Back chest legs/ Arms version) split sooner and started smolov jr sooner. I would have probably been benching 405 when I was 18 had I done that.

      • 2 months ago
        Anonymous

        Wait, what? What’s wrong with 5x5 linear progression? The issue with SS imo has always been the fact that you’re only doing 4 exercises and basically skipping back.

        • 2 months ago
          Anonymous

          >4 exercises and basically skipping back.
          DO YOUR POWER CLEANS

          • 2 months ago
            Anonymous

            Power cleans are for explosiveness, not strength or hypertrophy. They have a place in some people’s training, but they’re definitely not the best choice for building a big strong back. The program does eventually include chin ups iirc though, which is good. Still not enough, I don’t know why he thinks beginners are supposed to wait a few weeks before training back directly lol

            • 2 months ago
              Anonymous

              Does anyone on SS actually do the power cleans? I thought everyone who does it without a SS coach (which is 99% of people on SS) just swaps them for rows.

    • 2 months ago
      Anonymous

      Should be removed from the sticky

      whats wrong with SL 5x5?

      • 2 months ago
        Anonymous

        SL 5x5 doesn't give you much for what you put in. The progression of it is dumb and it is better used as an outline or inspiration rather than a strict guideline. After a month of S/B/Ds for 5x5s you should already know your real PRs and be able to do a real intermediate routine with enough hypertrophy like PPL or PHUL.
        You get way better gainz as running pyramids, drop sets, and 5x10s and in a shorter workout session than running meme tier 5x5s.
        As an elite powerlifter I haven't run a 5x5 in years, because it's honestly the worst of both worlds, not enough hypertrophy, not enough volume for CNS training.

        • 2 months ago
          Anonymous

          Shane Hunt, an actual elite powerlifter (2160 lb total) posts videos doing 5x5s all the time. I’m going to trust him over you, sorry anon.

        • 2 months ago
          Anonymous

          >be able to do a real intermediate routine
          > like PPL or PHUL.

          HAHAHAHAHAHHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHAHHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHAHHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHAHHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHAHHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHHA

          • 2 months ago
            Anonymous

            He's right. Both are infinitely better for putting on mass

        • 2 months ago
          Anonymous

          >and be able to do a real intermediate routine with enough hypertrophy like PPL or PHUL.
          subtle anon

      • 2 months ago
        Anonymous

        It was created by some internet marketer piggy backing the SS popularity

  2. 2 months ago
    Anonymous

    I thought the basic compound lifts were pretty good for like 3 months?

  3. 2 months ago
    Anonymous

    worked for me lol

    • 2 months ago
      Anonymous

      of course it did, going outside and lifting heavy stones is gonna work compared to doing absolutely nothing, that doesn’t mean it’s the best way to optimize beginner gains

      • 2 months ago
        Anonymous

        I dunno I got to a 420 x 5 squat on SS worked bretty gud better than stones probably lol

        • 2 months ago
          Anonymous

          >I got to a 420 x 5 squat on SS

          • 2 months ago
            Anonymous

            >completely missing the point
            never said lifting stones was better than SS, just using it as an analogy for how SS isn’t even close to the most optimal beginner program
            also there’s no way you hit a 4pl8+ squat with SS lmfao, think of a better lie next time

            I did. I'm

            [...]

            . Sorry, but it's possible. 🙂

            • 2 months ago
              Anonymous

              >SS
              >only squats once a week
              holy shit how are you this retarded, ask me how I can tell that’s not you and you’re just a pathetic larper

              • 2 months ago
                Anonymous

                > "I got to 420 x 5 on SS"
                > squatting 530 x 3 in the video
                it's almost as if he isn't doing SS anymore

            • 2 months ago
              Anonymous

              I have no fucking clue why some people train legs that much

            • 2 months ago
              Anonymous

              Do you do another leg day with machines or just do squats once a week for glutes and quads?

        • 2 months ago
          Anonymous

          >completely missing the point
          never said lifting stones was better than SS, just using it as an analogy for how SS isn’t even close to the most optimal beginner program
          also there’s no way you hit a 4pl8+ squat with SS lmfao, think of a better lie next time

        • 2 months ago
          Anonymous

          based riceball dabbing on dyels.

      • 2 months ago
        Anonymous

        SS also worked for me. I ended up becoming stronger then most people in the gym from just 5-6 months of lifting. You can say any beginner can go in and do anything and make gains and that is just not true. So many people go to the gym and make no fucking progress at all

  4. 2 months ago
    Anonymous

    >why is this shit 3x5, squat-focused meme program still being shilled to beginners?
    Because it makes rippetoe money, and his shills think its
    >bazed and le red pillzed training
    >way better programs for beginners
    Don't know about way better. It doesn't really matter what they run as long as they go to the gym.
    My problem with SS is its billed as some wellbeing program but does nothing for mobility, cardiovascular endurance, upperbody strenght, etc

    • 2 months ago
      Anonymous

      >My problem with SS is its billed as some wellbeing program but does nothing for mobility, cardiovascular endurance, upperbody strenght, etc

      It's billed as a beginners strength programme, anyone who tries to claim it's anything more than that is retarded. There are better ones I think but at least at three days (rather than the 6 of ppl that most people recommend) you at least have time to do those other things

      • 2 months ago
        Anonymous

        >anyone who tries to claim it's anything more than that is retarded
        So rippetoe and everyone else that shills it as a way to end the suffering of old people?

        got it

        • 2 months ago
          Anonymous

          Old people are not beginners?

          • 2 months ago
            Anonymous

            They are. My point, which you completely missed, was that Rippetoe doesn't bill it as only a beginner strength program to these people.

            • 2 months ago
              Anonymous

              What does he bill it as?

  5. 2 months ago
    Anonymous

    Imagine thinking you know more than someone who's been training people for decades.

    • 2 months ago
      Anonymous

      It's not even that it's just a basic inability to think
      Every criticism is retarded
      There is no way to make faster size and strength gains than running up your squat, deadlift, bench, and press as high as possible as efficiently as possible, and that is literally all SS does
      It's real, real hard though and I think that is the main reason people hate it. That and residual Weider bodybuilding thinking.

  6. 2 months ago
    Anonymous

    Ss is retarded. Any beginner program with more periodization is more intelligent. Forcing power cleans on beginners who can't even front squat is dumb. The diet is what makes it especially retarded.

    > then don't do the diet
    Rippletits would scream "ur not doing tha progrham!!"

  7. 2 months ago
    Anonymous

    Why spend 6 days and 100s of sets to accomplish less than you could in 3 days and 20 sets?

  8. 2 months ago
    Anonymous

    The best routine Rippletoe ever came up with for your average incel (ie his entire audience base) that wants to start lifting was a variation on SS called practical programming novice routine that's tucked away in one of his books.

    Monday and Friday
    3x5 squat
    3x5 bench / ohp alternating
    3xF chins / pull ups alternating

    Wednesday
    3x5 squat
    3x5 bench / ohp alternating
    1x5 deadlift

    The best warm up is taking your work set of the days weight and doing 40% of it for 5, 50% for 5, and 60% for 3. Then doing your 3x5. This warm up is taken from one of jim wendlers 531 books, probably the first one.

    Just do that for like 3 months until you stall out and then start an intermediate program. All the fucking around and adding exercises at certain weeks is just rippletits overcomplicating things and trying to sell more books to retards. And powercleans are completely pointless if you aren't an athlete.

  9. 2 months ago
    Anonymous

    You fags always say there are better beginner programs but I never see a single one suggested

    • 2 months ago
      Anonymous

      531 for beginners
      Reddit PPL
      Lyle McDonalds generic bulking routine
      GZCLP

      • 2 months ago
        Anonymous

        Upon reading the programs, they barely seem different from the 3 phase of the SS beginner program. Can you explain what makes them better exactly?
        Do they somehow alleviate the below average genetics beginner trainee from needing to sleep 8 hours, gain bodyweight, rest 5+ minutes between sets, use 2-5 lb fractional plates or do sets of 4 , 5 or 6 reps in order to lift heavy numbers and gain muscle size?

  10. 2 months ago
    Anonymous

    Perfect thread.
    Having my first day at the gym next week. Apparently every starter routine I've read about is trash. Recommend me a good one.
    I will NOT be reading a 10,000 word essay. I will NOT buy your dumbass book. That will be all.

    • 2 months ago
      Anonymous

      Greyskull lp

      • 2 months ago
        Anonymous

        lol greyskull is such a dogshit program with 0 volume. sucks how many beginners got memed into it.

        • 2 months ago
          Anonymous

          Are you retarded? You're SUPPOSED to add accessory exercises to required ones!

    • 2 months ago
      Anonymous

      unironically starting strength if u are a neet loser

    • 2 months ago
      Anonymous

      Starting strength.

    • 2 months ago
      Anonymous

      PPL for beginners if you care about hypertrophy, 5/3/1 for beginners or greyskull LP if you care about strength

  11. 2 months ago
    Anonymous

    >SS is a mem...

    This kid can put four fucking plates over his head as a natty thanks to SS and Rippetoe.

    Apologize right now.

    • 2 months ago
      Anonymous

      I only count three plates

    • 2 months ago
      Anonymous

      Wait is that legitimate form? I bet I could add 20 pounds to my max OHP if I let myself have that kind of back arch, but I keep it with a healthy posture arch and insanely squeezed glutes

      • 2 months ago
        Anonymous

        >insanely squeezed glutes
        L O N D O N
        O
        N
        D
        O
        N

    • 2 months ago
      Anonymous

      standing benchpress?

  12. 2 months ago
    Anonymous

    Beginners are literal piles of dough with no muscle or coordination. It makes sense to get them started on a simple program of a few basic compounds to build a foundation of strength and neurological development. Long term it's a shit program.

    • 2 months ago
      Anonymous

      why not just start with pushups and hindu squats and cardio so their joints aren't shit before they even start

      • 2 months ago
        Anonymous

        Pushups and free-weight squats are shit for people who are beginners, you say "this is better for your joints" when you suggest extremely joint-intensive training.
        What a beginner should do is walk around for a few hours and focus on their mind-muscle connection and hyper-focus on their breathing.

        You teach a newbie proper breathing technique and they will naturally assume proper form for most exercises, fuck this counting bullshit, fuck hopping from machine to machine and having 20+ different exercises a session, just move your body and don't stop

        • 2 months ago
          Anonymous

          why not just start with pushups and hindu squats and cardio so their joints aren't shit before they even start

          Let me play Dungeon Master for a bit and give a random encounter for your fitness program
          A wild obese person comes in to the Gym where you work, they're already drenched in sweat and they stink profusely, and all they've done so far is walk from their car to the front desk of the gym.
          You suggest body weight squats and pushups, they comply and promptly snap their wrists and blow out their knees, GG you lose

  13. 2 months ago
    Anonymous

    I'm pretty much intermediate upper/advanced lower now and still do 3x5 sometimesbut more like in the way to th old coolcicada ppl was set up, it's a nice setXrep scheme sometimes for heavy compound lifts nothing is wrong with it just do some other shit for volume afterwards.

    • 2 months ago
      Anonymous

      I always liked starting with volume then going to one rep maxes
      I did the test one day, lifted 1 plate for around 10 minutes, jumped to 3 plates, crushed the fucking lift EZ mode
      Next day I try 3 plates right out of the gate, my spine was all curved and it hurt like fuck
      Lesson: Warm up you fuck

  14. 2 months ago
    Anonymous

    SS is literally just something you do for a couple months to build up a shit ton of strength if that's all you want. It does exactly what it says it will do.
    Retards on here seem to think that all exercise will lead to them being lean with a six pack and huge muscles with nothing in between, and judge every program based on what immediate results they get towards that goal. They would say a powerlifter routine is a bad routine because it doesn't do what a bodybuilder routine does, instead of just doing a bodybuilder routine.

    • 2 months ago
      Anonymous

      SS gets shit because it gets recommended for everyone who's starting out even if they don't give a shit about powerlifting.

  15. 2 months ago
    Anonymous

    >all these reddit replies

    • 2 months ago
      Anonymous

      >reddit
      https://www.reddit.com/r/StartingStrength/

    • 2 months ago
      Anonymous

      >SS fag makes a retarded image
      >I-If I call something r-reddit then it’ll make me right
      literally nothing to base that image on, unironically was made by a lifting newfag

  16. 2 months ago
    Anonymous

    I've been doing SL for a few months now, and I've defintiely made some progress. I was pretty skinny and unathletic when I started, but should I just switch to GZCLP now? It seems way better. I usually do hypertrophy sets of 4x10 when I deload the weights anyway.

  17. 2 months ago
    Anonymous

    >70 posts
    >still no consensus on what the best beginner routine actually is
    I'll just do SS then I guess

    • 2 months ago
      Anonymous

      Most of the autism going around about programs literally doesn't matter for beginners. Just do compounds to hit most of the muscles and lift more weight each session than the previous.

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